Mushroom vs. Squash
Nutrition comparison of Mushroom and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mushroom
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mushroom and squash:
- Both squash and mushroom are high in potassium.
- Mushroom has 69% less carbohydrates than squash.
- Mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12.
- Squash is a great source of Vitamin C and calcium.
- Squash is an excellent source of Vitamin A and dietary fiber.
USDA sources for nutritional information: Mushroom (Mushrooms, white, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Squash and mushroom contain similar amounts of calories - squash has 40 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, mushroom is much heavier in protein, much lighter in carbs and heavier in fat compared to squash per calorie. Mushroom has a macronutrient ratio of 44:47:9 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mushroom | Squash | |
|---|---|---|
| Protein | 44% | 8% |
| Carbohydrates | 47% | 91% |
| Fat | 9% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Mushroom has 69% less carbohydrates than squash - squash has 10.5g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has 220% more dietary fiber than mushroom - squash has 3.2g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
Squash and mushroom contain similar amounts of sugar - squash has 2g of sugar per 100 grams and mushroom has 2g of sugar.
Protein
protein
Mushroom has 243% more protein than squash - squash has 0.9g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Both squash and mushroom are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 619% more Vitamin C than mushroom - squash has 15.1mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has more Vitamin A than mushroom - squash has 558ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.
Vitamin D
Mushroom has more Vitamin D than squash - mushroom has 7iu of Vitamin D per 100 grams and squash does not contain significant amounts.
Vitamin E
Squash and mushroom contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.
Vitamin K
Squash and mushroom contain similar amounts of Vitamin K - squash has 1ug of Vitamin K per 100 grams and mushroom does not contain significant amounts.
The B Vitamins
Mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12. Both mushroom and squash contain significant amounts of thiamin, Vitamin B6 and folate.
| Mushroom | Squash | |
|---|---|---|
| Thiamin | 0.081 MG | 0.072 MG |
| Riboflavin | 0.402 MG | 0.017 MG |
| Niacin | 3.607 MG | 0.969 MG |
| Pantothenic acid | 1.497 MG | 0.359 MG |
| Vitamin B6 | 0.104 MG | 0.124 MG |
| Folate | 17 UG | 19 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Squash is a great source of calcium and it has 12 times more calcium than mushroom - squash has 41mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Squash and mushroom contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Both squash and mushroom are high in potassium. Squash is very similar to squash for potassium - squash has 284mg of potassium per 100 grams and mushroom has 318mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, mushroom has more linoleic acid than squash per 100 grams.
| Mushroom | Squash | |
|---|---|---|
| linoleic acid | 0.16 G | 0.014 G |
| Total | 0.16 G | 0.014 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Mushroom g
()
|
Daily Values (%) |
Cooked Squash g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does squash or mushroom contain more calories in 100 grams?Squash and mushroom contain similar amounts of calories - squash has 40 calories in 100g and mushroom has 22 calories.
Is squash or mushroom better for protein?
Mushroom has 240% more protein than squash - squash has 0.9g of protein per 100 grams and mushroom has 3.1g of protein.
Does squash or mushroom have more carbohydrates?
By weight, mushroom has 70% fewer carbohydrates than squash - squash has 10.5g of carbs for 100g and mushroom has 3.3g of carbohydrates.
Does squash or mushroom contain more potassium?
Both squash and mushroom are high in potassium. Squash is very similar to squash for potassium - squash has 284mg of potassium in 100 grams and mushroom has 318mg of potassium.